Workout Description

Why This Workout Is Very Hard

A long 25-minute AMRAP with advanced gymnastics (ring muscle-ups), heavy thrusters (155/105 lb), and high-volume hanging core work. The skill ceiling is high, the barbell load is demanding for sets, and grip/shoulders are taxed continuously. Sustaining quality movement and pacing for the full duration requires strong capacity and experience under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated moderate-to-high rep sets under fatigue require sustained muscular endurance of shoulders, grip, and legs.
• Endurance (7/10): Twenty-five minutes of continuous work challenges aerobic capacity, but without monostructural movement it’s more mixed-modal endurance than steady-state cardio.
• Power (6/10): Hip drive and explosive turnover in muscle-ups and powerful thruster drive are essential, especially early in sets.
• Speed (5/10): You’ll move steadily rather than sprint; quick but controlled cycling and short rests preserve pace over 25 minutes.
• Strength (5/10): The thruster load is heavy for cycling, demanding strength endurance, though not near one-rep max territory.
• Flexibility (4/10): Front rack and overhead positions for thrusters plus deep squat, plus shoulder extension/flexion for muscle-ups require decent mobility.

Scaling Options

Scale to: 7 Jumping Ring Muscle-Ups • 7 Chest-to-Bar Pull-Ups + 7 Ring Dips • 10 Pull-Ups + 10 Box/Bench Dips • Thrusters 115/75 or 95/65 or 75/55 lb • 14 Knee-to-Elbow or 14 Hanging Knee Raises

Scaling Explanation

These options preserve the pulling + pressing pattern of muscle-ups, the intended thruster stimulus (heavy but cycled in 1–2 sets), and the midline/grip demand so athletes keep the same pacing and training effect.

Intended Stimulus

A steady, challenging grind where you manage small sets and short rests. Heart rate stays high but under redline. The goal is consistent movement quality: crisp kips, efficient transitions, and smart sets on heavy thrusters. Grip and shoulders should feel taxed but not blown up so you can maintain output to the 25-minute mark.

Coach Insight

Open with sustainable sets: 3-4/3-4 muscle-ups, 6/5 thrusters, 8/6 toes-to-bar. Keep rests under 10 seconds. The one tip: Break before you have to. Stop one rep early while you’re fresh to avoid long, costly breaks later. Common mistakes: Going unbroken early, death-grip on the bar, sloppy front-rack positions, and losing kip rhythm when fatigued.

Benchmark Notes

Your score is total reps in 25 minutes. Each round is 32 reps. Hitting 128 reps (~4 rounds) is solid. 160–192 reps (5–6 rounds) indicates advanced capacity. 208–224 reps (6.5–7 rounds) is elite pacing with minimal breaks and excellent efficiency on muscle-ups and heavy thrusters.

Modality Profile

Two of the three movements are gymnastics (muscle-ups and toes-to-bar), dominating time and grip/shoulder fatigue. The heavy thruster represents significant weightlifting volume but only one of three elements. There is no monostructural element, so the breakdown skews toward gymnastics with substantial barbell work.

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